Free 7 Day Healthy Meal Plan (Sept 25-Oct 1) (2024)

A free 7-day, flexibleweight loss meal planincludingbreakfast,lunchanddinner ideasand a shopping list.All recipesinclude macros and Weight Watchers points.

Free 7 Day Healthy Meal Plan (Sept 25-Oct 1)

Thank you for all the love you have shown me this week! From all the sweet comments about Good Morning America, to meeting so many of you in New Jersey, to all the fabulous reviews on Skinnytaste Simple! My heart is full, and my cup runneth over. If you don’t have the book yet, you can see the table of contents (and the WW Points) in my cookbook index.

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plansby signing up for Relish+ (get a 14-day free trial here!

Buy the Skinnytaste meal planner here:

• Amazon
• Barnes & Nobles
• Indie Bound

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan.

MONDAY (9/25)
B: Pumpkin Baked Oatmeal Cups with a banana
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and an apple
D: Whole Roasted Chicken with Lemon and Rosemary with Slow Cooker Garlic Mashed Potatoes and Roasted Green Beans with Caramelized Onions

Total Calories: 1,098*

TUESDAY (9/26)
B: Pumpkin Baked Oatmeal Cups with a banana
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and an apple
D: Ground Turkey Taco Skillet

Total Calories: 1,047*

WEDNESDAY (9/27)
B: Pumpkin Baked Oatmeal Cups with a banana
L: 5-Ingredient Salmon Salad on 1 slice sourdough bread and an apple
D: Pumpkin Mac and Cheese with Roasted Veggies with a green salad**
Total Calories: 1,000*

THURSDAY (9/28)
B: Pumpkin Baked Oatmeal Cups with a banana
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies with a green salad
D: Skillet French Onion Chicken with Roasted Broccoli and Cauliflower
Total Calories: 1,169*

FRIDAY (9/29)
B: Feta Eggs with Zucchini
L: LEFTOVER Pumpkin Mac and Cheese with Roasted Veggies with a green salad
D: Shrimp and Andouille Sheet Pan Dinner

Total Calories: 1,135*

SATURDAY (9/30)
B: Berry Cottage Cheese Breakfast Bowl (recipe x 4)
L: Stuffed Pepper Soup
D: DINNER OUT

Total Calories: 517*

SUNDAY (10/1)
B: Banana Bread Recipe with 2 scrambled eggs
L: Lemony Hearts of Palm Salad with Avocado and Perfect Air Fryer Shrimp
D: Meatloaf and Brown Gravy with Instant Pot Mashed Potatoes and Garlic Butter Mushrooms

Total Calories: 1,105*

*This is just a guide, women should aim for around 1,500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
** Green salad includes 9 cups mixed greens, 3 scallions, ¾ cup each: tomatoes, carrots, cucumbers, chickpeas and ½ cup light vinaigrette. Set aside 2 servings for lunch Thurs/Fri.

*Google doc